STEP 1: STRETCHING EXERCISES TO MOBILISE YOUR BACK

Backs are made for moving, too much sitting about is making our back muscles weak. These 4x simple stretches will help mobilise a stiff back, improve your circulation and help take your back pain away. No need for gym gear or any special equipment to do these 4 simple exercises. They can be done at your desk or in the comfort of your own home! Be sure you watch and listen carefully to the demo videos.

Remember go really SLOWLY & ENJOY the stretches!

SPINAL STRETCH

Put your feet hip width apart and evenly distribute your weight

Raise your arms slowly out wide, palms to ceiling

Reach as high as you can comfortably and pause for a moment

Release as you breathe out and lower your arms back to your hips

Repeat x2 more times & stretch a little further if you can each time, being careful not to overstretch.

LATERAL FLEXION (SIDE TO SIDE)

Keeping your feet hip width apart and weight evenly distributed

Stand tall. Slowly slide your hand down the side of your leg as far down as you can comfortably

Keep your opposite shoulder down

Pause a moment and slowly come back up to the centre so you are standing tall

Then do the other side. Repeat x2 more times on each side.

FLEX FORWARD & EXTEND BACK

Stand by a table with feet hip width apart and place your hands on the table to take the pressure off your back

Slowly start to arch your back as if someone was lifting you between your shoulder blades allowing your head and neck to relax

Tuck in your tail bone, clench your glutes and hold for a moment

Take a deep breath in, then exhale

Drop your tummy down and dip your back bringing your head up slowly

Repeat the sequence another x2 more times.

ROTATE

This one needs to be done carefully, especially if you have had disc problems in the past. Go slowly and if you get any pain, stop

Stand with your feet hip width apart, engage your glutes and tummy

Keep hips still, facing forward and stretch your arms out

Take your right hand, cross over your body and place palm on left hip. Then take it back to where you started and take your left hand across your body to the right

Do 3x more times – keep moving, slowly and gently

Keeping your arms extended gradually raise your arms up the body with each rotation – to your waist and then to shoulder height

Do 3x more times each side. Repeat the full sequence 2x more times trying to gently extend your arms back a little further each time.

If you have back injury or any underlying health conditions – these are not for you.

For those who are healthy, if you experience any pain at all, during these gentle stretches, be sure to stop. Remember you should feel a comfortable stretch – go slow and let your body have time to adjust & pause to enjoy the stretch. It has many benefits & you should feel a little more mobile after doing these.